This kettlebell complex consists of the following kettlebell exercises:
- Swing
- Clean
- Press
- Row
- Hang Clean
Perform 6 times on one side and switch.
12 rounds (left and right equals 1 round).
Use 1 kettlebell of medium weight. It can also be varied and turned into a strength and more power dominant complex by going heavier with the weight, by reducing the speed for some exercises. The strict press will be the challenge if you are going heavy.
You will find that you are adding more power into the equation through the explosiveness of the heavy swing and using the power of your legs for the hang clean. You may also need some rest between sets.
This simple little complex is great for when you are short on time and want to get some cardio in with a touch of strength. I performed this workout during a thunderstorm in Italy at 2 degrees, on a rooftop, hence the name Black Cloud for this complex.
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